King Grainne Hyrox Result

Dive into this athlete’s performance at 2024 Dublin using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

IRL IRL Flag Women 35-39 #131021 01:32:53 77th in AG | Top 51.3% 463rd | Top 49.4%
-00:49
46:25
Run Total
-00:05
05:48
Avg. Lap
-00:24
04:47
Best Lap
+03:16
41:38
Workout Total
+00:25
05:12
Avg. Workout
-02:27
04:54
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire King Grainne's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights King Grainne's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Women

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the King Grainne's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve King Grainne's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 05:11. Check the detail of the improvement plan below.

02:36 Potential Improvement 50.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:36 07:22 to 04:46 50.2%
Sandbag Lunges 01:21 06:08 to 04:47 26.0%
Burpees Broad Jump 00:38 06:44 to 06:06 12.2%
Sled Push 00:18 02:59 to 02:41 5.8%
Farmers Carry 00:10 02:22 to 02:12 3.2%
Rowing 00:07 05:29 to 05:22 2.3%
Run Total 00:01 46:25 to 46:24 0.3%
Ski Erg 00:00 05:04 to 05:04 0.0%
Sled Pull 00:00 05:30 to 05:30 0.0%

Splits Time

King Grainne Perfect Race
Splits Total Average Total
Running 1 03:35 00:00 05:15 -01:40 00:00 +00:00
Ski Erg 05:04 03:35 05:10 -00:06 05:15 -01:40
Running 2 05:48 08:39 05:36 +00:12 10:25 -01:46
Sled Push 02:59 14:27 02:50 +00:09 16:01 -01:34
Running 3 06:05 17:26 05:53 +00:12 18:51 -01:25
Sled Pull 05:30 23:31 05:57 -00:27 24:44 -01:13
Running 4 06:14 29:01 05:56 +00:18 30:41 -01:40
Burpees Broad Jump 06:44 35:15 06:28 +00:16 36:37 -01:22
Running 5 06:46 41:59 06:07 +00:39 43:05 -01:06
Rowing 05:29 48:45 05:27 +00:02 49:12 -00:27
Running 6 06:40 54:14 05:59 +00:41 54:39 -00:25
Farmers Carry 02:22 01:00:54 02:18 +00:04 01:00:38 +00:16
Running 7 06:34 01:03:16 05:56 +00:38 01:02:56 +00:20
Sandbag Lunges 06:08 01:09:50 05:00 +01:08 01:08:52 +00:58
Running 8 04:47 01:15:58 06:28 -01:41 01:13:52 +02:06
Wall Balls 07:22 01:20:45 05:12 +02:10 01:20:20 +00:25
Roxzone 04:54 01:32:53 07:21 -02:27 01:32:53
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Grainne King's performance in the 2024 Dublin HYROX event showed strength in her running ability, which is reflected in her total running time of 00:46:25, 01:05 faster than the average. This suggests that she has a strong runner's profile. Interestingly, she also performed well in the Roxzone, finishing 02:20 faster than average, which indicates efficient transitions between exercise zones. However, her pacing seems to have been compromised during the mid-race segments where her times were consistently slower than average. There is also room for improvement in her strength exercises, as she fell below average in several areas.

Segments to Improve

Based on Grainne's performance, the segments with the greatest room for improvement are Wall Balls, Sandbag Lunges, and Burpees Broad Jump.

  • Wall Balls: Grainne's time in this segment was 02:22 slower than average, indicating a need for increased strength and stamina. Specific training strategies could include incorporating more lower body and core strength training into her routine, such as squats, lunges, and planks. Additionally, practicing wall balls with varying weights could help improve her efficiency and power in this exercise.
  • Sandbag Lunges: Grainne's performance was 01:08 slower than average in this segment. To improve, she could focus on enhancing her lower body strength and stability through exercises like weighted lunges, step-ups, and deadlifts. Furthermore, practicing lunges with a sandbag would also be beneficial for improving her technique and endurance for this specific exercise.
  • Burpees Broad Jump: Grainne was 00:15 slower than the average in this segment. To improve her time, she could incorporate more plyometric exercises into her training routine, such as box jumps and power skips, to increase her explosive power. Additionally, she could practice the burpee broad jump movement to improve her technique and efficiency.

Race Strategies

For future races, Grainne could benefit from focusing on her pacing strategy. While she started off strong, her pace seemed to drop during the middle segments of the race, possibly due to fatigue. To improve this, she could incorporate interval training into her routine, which would help her maintain a consistent speed throughout the race. Furthermore, practicing her transitions between running and strength exercises could help reduce her fatigue and improve her overall race performance.

Similar Athletes
Culhaoglu Donya 2022 Karlsruhe 01:33:11
Davis Megan 2021 Dallas 01:32:54
Torres Stephanie 2022 Los Angeles 01:33:13
Bailey Sarah 2022 London 01:33:22
Marchant Hannah 2024 London 01:32:45
Perkins Eloise 2024 Sydney 01:33:13
Modler Laura 2023 Frankfurt 01:33:08
Kreisel Antje 2022 Essen 01:33:02
Caminatta Bianca 2020 Karlsruhe 01:32:45
Mocke Ismari 2023 London 01:33:19

Measure Your Performance Against Top Athletes

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